Smith Machine Hip Raise

Differentiation: Mechanics

This variation of an Ab exercise is unique. Here is how: you lay on your back inside a Smith Machine., and place your feet underneath the bar. You push the bar up | using your hips. This movement works and develops your lower abs. You also engage your abs in order to keep the bar balanced on your feet. Maintaining balance increases the overall strength of your abs even more.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at the lowest possible position for the movement.

3) Position the Smith Bar and swivel hooks at the correct height.

4) Load plates onto the Smith Bar.

5) Place a padded exercise mat on the floor.

6) Lie on your back on floor inside the Smith Machine

7) You may grip the sides of the machine for stability.

8) Another view...

9) Swing your legs up to the Smith Bar.

10) Position the arches of both feet against the bar.

11) Place your feet 12 inches apart on the bar.

12) Lift and swivel the bar to release the bar's hooks off the Smith Machine's pegs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Push the bar upward, rotating your pelvis and raising your hips as you do so.

3) ...until your butt is off the floor.

4) Hold this position for a count of one second.

5) Then, lower your hips to the floor.

6) Repeat reps for a full set.

7) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Your knees should remain slightly bent throughout the motion.

Keep your elbows only slightly bent and your back straight.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Be sure not to use excessive weight and focus on following proper form.

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